Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
04 Jun 2023
Dumbbell seated shoulder press
Target: Shoulders, chest
Modification – Dumbbell single-arm shoulder press:
- If one side is lagging, use single-arm presses to level up your weaker side.
Plate front raise
Target: Shoulders, back, chest
Modification – Dumbbell front raise + rotation:
- If you're unable to hold good form, switch to this dumbbell variation with a lighter weight.
Dumbbell incline lateral raise
Target: Shoulders
Modification – Dumbbell lateral raise:
- If the bench is taken, opt for the standing variation.
Dumbbell incline upright row
Target: Shoulders, chest
Modification – Single-arm pronated-grip row:
- If you find getting into the incline upright row position difficult, try the pronated-grip row to target similar muscle groups.
Dumbbell standing rear flys
Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius
Modification:
- Drop the weight down or perform these with just your bodyweight.
Barbell shrugs
Target: Traps
Modification – Dumbbell shrugs:
- With a dumbbell variation you can adjust your grip to make it easier on your shoulders.
Standing tricep extension
Target: Triceps, shoulders, core
Modification – Dumbbell kickbacks:
- If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.
Bench dips
Target: Triceps, chest, shoulders
Modification – Elevated close-grip push-up:
- If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.
Close-grip push-up
Target: Chest, shoulders, triceps
Modification – Push-up:
- If you want to regress but don't want to come down to your knees, the standard wide-grip variation is a great option.
Dumbbell incline curls
Target: Biceps, chest
Modification – Standing dumbbell curl:
- If you don't have an incline bench or want to simplify the move, perform regular standing curls.
Dumbbell hammer curls
Target: Biceps
Modification – Dumbbell tension hammer curls:
- If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.
Across-body hammer curls
Target: Biceps (biceps brachii) and brachialis
Modification – Dumbbell hammer curls:
- You can simplify the movement with regular hammer curls.
